Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Split into three groups, each starting on a different movement take 15 minutes to rotate through 5 minutes of practice at each:
Movement 1 (0:00 – 5:00) – Rope Climb Progressions
Movement 2 (5:00 – 10:00) – L-Sit Hold Progressions (parallete/floor)
Movement 3 (10:00 – 15:00) – Handstand Hold Progressions
Metcon
Metcon (Time)
Buy-In: 100 Double-Unders
then…21-15-9 of:
Handstand Pushups
Sumo Deadlift High-Pull (95/65)
Cash-Out: 100 Double-Unders
crossfitnorthcloud.com 